Sunday

23
Jan

Sunday

Announcements

This Saturday1/16 there will be a at home workout only, we are hosting a CrossFit training course.
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https://cfiorlandomembers.com/referral
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5/5 Half Kneeling KB/DB Strict Press*

8 Bodyweight Good Mornings

5 Scap Pull-Ups

8 Alt. Step-Ups

*Athletes have the option to try out a bottoms up KB press!

Strength

Metcon (Weight)

3 SETS

8/8 Tempo Half Kneeling Landmine Press (31X1)

10/10 Tempo SA Landmine Bent Over Row (31X1)

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Box Jumps (30/24)|(24/20)*

7 Strict Pull-Ups

15 Hand Release Push-Ups

20 Single DB Front Rack Lunges (50/35)|(35/20)

*Box Jumps increase by 5 after each full round. 5,10,15 and so on…

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)